Bones are the basic foundation of the human body. Strength of bones is vital in having a healthy life. Bones grow thinner and lose their density as body ages. This will make the body prone to injuries and fractures. So it is important to keep updated about the health of the bone and take extra care in maintaining bone health, especially as age advances.
There are some proven methods to arrest the thinning process of bones. One of the main aspect of this is to ensure that the body gets adequate amount of calcium.
Calcium is just like lime for stronger concrete, it makes bones stronger. Calcium is continually added to the bone cells, making it act like the cement holding particles of stone and sand together inside concrete.
While there are other elements like Vitamin D and stopping other degenerative steps on bone strength, Calcium intake continues to the key to strengthen bones, in childhood as well as during adulthood.
Ways to ensure bone health
Calcium-rich food: Vegetarians can focus on dark green leafy vegetables or broccoli. Almonds, dried figs, fortified tofu and soy milk are also rich in calcium. Non-vegetarians can look for more calcium-intake from fish with bones such as salmon or sardines.
Calcium supplements: The ideal intake is 1,000 mg a day during middle ages from twenties to forties. However, the need increases as age advances. It is always better to consult the doctor before taking Calcium supplements. Also, the body is capable of absorbing on only 500 mg of calcium at a time. So doctor might help you to spread the intake schedule over the day.
More Vitamin D: To enable effective absorbing of calcium, an adult human body needs 1,000 to 2,000 IU of Vitamin D every day. Combined Calcium-Vitamin D might not be of much help in this. So the best way is to increase Vitamin D through natural ways – exposure to sunlight, or take Vitamin D supplements separately.
Regular exercises and abstention from smoking and use of alcohol will help increase the bone strength. Regular testing of bone density and medical supervision is also needed as age advances.